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Mr. Georgia: A day in the life of an athlete, businessman and father

The first thing you notice about Adam Lane is his looks, and, yes, his physique. But look deeper and you’ll find a superman of sorts. Lane, 31, holds down a gig at the Georgia Ports Authority, runs a bodybuilding business and currently holds the title of Mr. Georgia. And he’s a single dad.

Lane, who is AFAA certified, was crowned Mr. Georgia at the National Physique Committee 2009 Georgia Bodybuilding Championships on July 11 in Atlanta. He also won first place in the middle-weight class.To say the least, Lane is busy. He builds tactical guns and takes them to target shooting competitions. He is a crane operator for the GPA and a fitness instructor at Black Creek Fitness. He trains others interested in bodybuilding from his own business, Maximum Fitness, out of Black Creek Fitness Center.

Lane has been training since he was 15.

Coming up, Lane will compete at the NPC National Bodybuilding Figure and Bikini Championships for IFBB pro status Nov. 20-21 in Fort Lauderdale. Bodybuilding contest scores are based on size, leanness and presentation. Lane is confident that he has the size and can outpose the other competitors.

DIET

Nutrition is foremost on Lane’s mind for his bodybuilding aspirations and raising his two children. Lane tries to maintain his diet while pleasing his children and teaching them the value of a sound nutritious diet.

“I cook wheat pancakes, wheat waffles and wheat toast. Everything in my house is brown,” he said.He admits to an occasional splurge of ice cream with his children when not training for a competition.

Lane isn’t a fan of green vegetables.

“I just don’t like them.”

Competition ready

Lane always begins strict training 12 weeks before a scheduled competition. He will increase the intensity of his workouts and follow a strict diet of 3,170 calories per day. The following is a sample of Adam’s daily diet during training:

Meal 1 at 8 a.m.

Total calories: 492

• 1 cup of white grits, (143 calories)

• 2 scrambled eggs ( 173 calories)

• 2 slice of pork bacon (86 calories)

• 1 small banana (90 calories)

• 16 ounces water

Meal 2 at 10 a.m.

Total calories: 515

• 1 sweet potato (180 calories)

• 4 ounces sirloin steak (240 calories)

• 1 apple (95 calories)

• 16 ounces water

Meal 3 at noon

Total calories: 579

• 4 ounces grilled chicken breast (328 calories)

• 1 cup green beans (27 calories)

• 2 slices of whole wheat toast (132 calories)

• ½ cup of white corn (92 calories)

• 16 ounces water

Meal 4 at 2 p.m.

Total calories: 566

• 4 ounces lean ground beef (306 calories)

• 1 baked potato (200 calories)

• 1 mixed fruit cup (60 calories)

• 16 ounces water

Meal 5 at 4 p.m.

Total calories: 394

• 1 can of white canned tuna (200 calories)

• 2 slices of wheat bread (132 calories)

• 1 cup of grapes (62 calories)

• 16 ounces water

Meal 6 at 6 p.m.

Total calories: 624

• 6 ounces sirloin steak (360 calories)

• 1 sweet potato (180 calories)

• ½ cup strawberries (84 calories)

• 16 ounces water

WORKOUT

Lane is 5 feet, 8inches tall and weighs 184 pounds with 4 percent Body Mass Index. He trains two body parts per day for 90 minutes with three days on and one day off. He bench presses 360 pounds and squats 460 pounds. After each resistance training workout, he does 30 minutes of cardio. Lane said his favorite cardio exercise is the treadmill, because he loves to run.

Exercise with Adam

Lane trains clients for competitive bodybuilding, but he also has clients who are only interested in the health and aesthetic benefits of bodybuilding. For these clients, he suggests working out three days a week for 30 minutes of resistance training and 30 minutes of cardio, or one hour of resistance training with 30 minutes of cardio, according to their physical ability.

New clients begin with a resistance training schedule: Monday — chest and back; Wednesday — legs and shoulders; and Friday — calves, abs and arms. The other days are for rest.

Before beginning this type of program, you should seek clearance from a physician and the guidance of a professional trainer. A trainer can help you determine the correct weight and number of repetitions to meet your goals.

Monday: Chest and back

Chest: Bench press

Lie face-up on the bench with your feet flat on the floor. Grasp the bar with an overhand grip. Your grip should be slightly wider than shoulder-width. Extend your arms up and exhale at the top of a press. Inhale while lowering the bar to your chest. Repeat.

Back: Dead lift

Walk up to the bar on the floor in front of you. Your feet should be slightly wider than shoulder-width. Bend your knees until your quads are horizontal to the floor. With a supinated hand grip, extend the arms to grasp the bar. Contract your abs and hold your breath. Raise the bar by straightening your torso and legs. Bar should slide up your shins as you return to a standing position. Exhale while lowering the bar back to floor. Keep your back arched at all times. Repeat.

Wednesday: Legs and shoulders

Legs: Squats

With the bar on the rack, walk under and put it on the traps. Hold the bar firmly at a comfortable width. Feet should be slightly wider that shoulder-width. Tighten your abs, lift the bar from the rack, and take one to two steps back. With toes pointed forward, bend forward from the hips and do not round your back. Squat until your quads are horizontal to the floor. Push from the heels and lift to a standing position. Repeat.

Shoulders: Military press

While seated under the rack, grasp the bar slightly wider than shoulder-width, tighten your abs, lift the bar from the rack and lower the bar until it reaches your chin. Inhale while lowering the bar. Exhale while you extend your arms until the bar is overhead. Lower the bar to your chin and repeat the lift.

Friday: Calves, abs and arms

Calves: Place the balls of your feet on a foot block, with your feet shoulder-width and your toes pointing forward; rise up as high as you can on your toes. Hold this position. Slowly lower your heels until your calf muscles stretch down as far as possible. Hold the stretched position for a second. Repeat.

Abs: Lie down flat on your back with your knees slightly bent and your feet 30 degrees off the floor. Hold your hands behind your head in a comfortable position. Do not pull on your head. Try to lift your chest and head to the ceiling by simply rolling your torso. A dumbbell can be used to add resistance. Repeat.

Biceps: Grasp a curl bar with an underhand grip. Totally extend your arms toward the floor. Inhale while bending the elbows to raise the forearm to your chest. Squeeze at the top. Exhale while lowering the curl bar. Repeat.

Triceps: For this exercise, we will use the rope or v-bar cable push downs. Walk up to the rope or v-bar and grasp the handles. Take one step back and exhale while extending the arms. Flex your triceps at the end of the move. Inhale while returning to starting position. Repeat.